Sports Tips & Advice

Bike Your Way To a Better Body

Christine Mattheis | Women's Health

Everywhere you look, people are jumping on the bicycle bandwagon. It's no surprise, given the thousands of miles of new bicycle lanes in cities across the United States and the environmental benefits. But riding a bike is good for more than saving the planet and your hard-earned cash. It's also one of the most effective workouts you'll ever do. Here's how it can make you a lean, fat-burning machine.

IT TORCHES CALORIES

A 135-pound woman pedaling 12 to 14 miles an hour blasts 488 calories in 60 minutes.

YOU CAN DO IT ON THE GO

Half of American workers live within five miles of their workplace, according to the most recent National Household Transportation Survey. That's a totally doable 20-minute ride each way. If you live close to your office, you can pedal to work twice a week and burn up to 3,000 extra calories — close to one pound of fat — each month.

IT TONES YOU ALL OVER

Popular Activities Near You

Ashburn, VA

Cyclists are notorious for having killer legs. After all, the quads, glutes, and calves are propelling the bike. But working the handlebar sculpts your upper body too, giving you balanced tone, says Erik Moen, a physical therapist who treats elite athletes.

Strong to the core: This workout will give you six-pack abs in just weeks.

IT BOOSTS ENERGY

Feeling sluggish? A study published in the journal Psychotherapy and Psychosomatics found that bike riding improved energy levels by 20 percent and decreased fatigue by 65 percent. Why? Cycling triggers your brain to release the neurotransmitter dopamine, which is linked to energy, says lead author Patrick O'Connor, Ph.D., a professor of kinesiology at the University of Georgia at Athens. There's no need to ride hard to harness the perk. People in the study who pedaled at a low to moderate pace three times a week fought fatigue best.

IT SAVES YOUR JOINTS

"Riding a bike puts a lot less stress on the knees, ankles, and spine than walking or running," Moen says. Get the perfect fit: Your knee should bend just slightly (about 25 degrees) on the down pedal stroke. If it's too straight or too bent, bring your ride to a bike shop and have a professional fitter adjust your saddle.

EVERY MUSCLE FEELS IT

Find a hill that takes three to 10 minutes to climb, suggests Rebecca Rusch, a world-champion mountain bike racer. Ride up two or three times, spending roughly half the time pedaling out of the saddle. Pedaling while standing engages your core and triceps as you stabilize your body over the bike.

IT PROTECTS YOUR TICKER

Heart disease is the number-one killer of women in this country, and two top risk factors are high blood pressure and high LDL cholesterol. In one study, researchers had 32 women ride at a moderate to high intensity three times a week for at least half an hour. After a year, they'd lowered their blood pressure and LDL, as well as significantly increased their aerobic fitness. "Look for a road or path where you can ride for at least 30 minutes without stopping so you can keep a consistently high pace," Rusch says.

Hot Wheels

Every major bike company offers women-specific designs, which may be one reason so many female celebrities are onto the cycling craze. Prices vary, but expect to pay at least $300 for a rig made to last. Here are our top picks, no matter how you want to roll.

FITNESS

Look for: Thin tires, a lightweight frame, and features like adjustable brake levers for smaller hands and a wider saddle with a cutout to relieve pressure on soft girl-part tissues.

Ride smart: To get the most body benefits, try intervals. In a study published in the Journal of Strength and Conditioning Research, participants increased their endurance and power by alternating 10-second intervals of super-hard pedaling with 20 seconds of easy-effort spinning.

Our picks: The Raleigh Alysa FT2 (right, $729, raleighusa.com) is perfect for new riders because its flat handlebar gives the feeling of better control. Not a newbie? You'll love the carbon-fiber fork and seat post on the Trek Pilot 2.1 WSD ($1,370, trek bikes.com for stores).

COMMUTER

Look for: A downward-sloping top tube (makes it easier to stand over the bike), a rear rack or front basket, lights, kickstand, a bell, and fenders to protect you from road spray.

Ride smart: Cyclists must follow the same rules as motorists, including stopping at lights and signaling turns. Check bikeleague .org for a state-by-state list of bike traffic laws.

Our picks: ergonomic handgrips soften the ride on the Giant Transend DX W (above, $540, giantforwomen .com for stores). The front and rear lights on the Globe haul 1 Step Through ($660, globebikes.com for stores) will help you stand out on the road.

BEACH CRUISER

Look for: Fat tires, one to three gears, a comfy saddle, and an upright handlebar.

Within 2 Miles

Activities near you will have this indicator!

Within 2 Miles

ACTIVE.com is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.

Frequently Asked Questions

ACTIVE Advantage is the premium membership program of ACTIVE, designed to support and encourage your active lifestyle by providing exclusive discounts on thousands of activities on ACTIVE. No matter what your passions are, it is our mission to make it cheaper and easier for you to pursue the activities you love.

The 30-day trial of the ACTIVE Advantage membership allows you to check out the program for yourself before starting a full annual membership. During this trial period you have full access to member benefits, including all ACTIVE registration discounts, access to free event entries, gear discounts and more. If you decide during the trial period that you don't want to continue the membership, just let us know. Otherwise, at the end of your 30 day trial we will extend your member benefits for a full year at the current annual membership fee.

If you sign up for the 30-day ACTIVE Advantage trial membership you'll receive full access to all member benefits during your trial period. When the 30 days of the trial are up, your benefits will automatically upgrade to the annual membership which currently costs $64.95 per year. That's less than $6 per month to enjoy the program all year round.

Members can receive discounts when registering for events on ACTIVE.com.

Simply follow the steps below to redeem your discount

Step 1: Find an event on ACTIVE and login. Use the ACTIVE directory to find an event. Click the login button in the upper right corner of the event details page. You will be re-directed to a login screen. After logging in, you will be sent back to the event details page.

Step 2: Click the "Register Now" button to sign up for the event. Complete all required registration fields and proceed to payment screen. When logged in as an Advantage member, your discount will automatically apply at the end of registration.

Step 3: Submit registration and receive discount. The discount amount will display in your shopping cart and will be deducted from your registration fees. The registration discount will vary and is excluded from some events. If the discount does not appear in your shopping cart, the event is not eligible.